Specificity - train every body part at least once a week, the big muscle groups will often be worked a second time as well

Let’s Get Ripped - we crank up the heat by adding in more cardio and increasing your reps - by this stage you’ll be super strong so now it’s time to get super lean and show it all off!

Easy-to-Follow Workouts

We give you all the information you need to workout in a way that suits you. Choose when and where you want to work out, and then open up each day to see your plan in detail.

All plans include helpful tips and how-to videos

Use our 12WBT Daily iPhone app to exercise on the go

Express workout options for when you're busy

Cool down and self massage videos to help sore muscles

Work Out Where You Want

Ideally you have access to a well equipped gym for this program. Strength classes like BODYPUMP are also a good addition. If you’re following at home, you’ll need a bench you can lie on, a few sets of dumbbells ranging between 2-12kg, and a fitball (optional).

Outdoors in your local park or favourite setting

At the gym using machines or gym classes

Take 12WBT with you on work trips or holidays

Nutrition

Calories for Lean & Strong

On the Lean & Strong program we recommend 1,500 calories per day for women and 2,000 for men. These levels are best if you have less than 5kg to lose. If you want to lose more weight, you can choose one of our lower calorie levels.

Healthy Snacks Make the Difference

Nutritious snacks keep you from grazing on biscuits or other "treats", and can make the difference in healthy eating. Fruit, veggie and low-fat dairy snacks are also a great way to get the nutrition you need. 12WBT's satisfying snacks will help you manage temptation and stay on track all day.

100s of Delicious Recipes

As a 12WBT Member, you will get 12 weeks of Dietitian-approved Meal Plans including:

Short on Time?

Our Time Saver Meal Plan is perfect for anyone with a busy schedule or wanting to spend less time in the kitchen.

Enjoy our most popular quick and easy recipes that take minimal time to cook

Choose our best freezer-friendly recipes that can be prepared in bulk

Eat well and take care of yourself no matter how busy or tired you are

Always have a healthy meal ready at home - No more last-minute takeaway!

Mindset

Mindset Matters!

It's all about mindset! Taking control of your mindset is one of the biggest tools for success. But it's often completely overlooked. 12WBT's twice-weekly Mindset Lessons dig deep into existing patterns and help you establish new habits. Members often tell us it's mindset that sets 12WBT apart.

Digging Deep

On 12WBT you'll address what's holding you back from achieving your goals, and help keep your head in the game. We cover issues like the myth we call motivation and why we self-sabotage as well as practical advice like dealing with sore muscles and how to stretch properly. You'll use these lessons to get the most out of your 12WBT and for the rest of your life!

Support

The Power of Community

Making real change happen is so much easier if you have the right support! Our community is with you every step of the way, keeping you on track and accountable. Forums are the perfect place to meet your teammates and make connections. And our Support Crew is there for you with expert guidance and advice.

12WBT's Expert Support Crew

Our amazing Support Crew covers all the bases:

Accredited fitness professionals across all fitness programs and needs

Dieticians with the latest in nutrition research and advice

Mindset experts and member support to help you stay on track and get the most out of your 12WBT

Connect with Your Teammates

The Member Zone is the hub of the 12WBT community. Get tips and advice, connect with your teammates and share your experiences with each other. The Member Zone can help no matter what's on your mind!

Find a Crew for You

If you're looking to connect with 12WBTers in your area or with like-minded teammates who share your goal, crews are for you! Our 12WBT Crews provide encourangement and support all around Australia and beyond!

Meet some of our amazing Members!

"It became really clear that in changing my life I hadn’t just made myself physically stronger, but personally stronger too." BELLA

"12WBT gave me the tools through fitness, nutrition and mindset to help me live this amazing life to the fullest potential." LIZ

"I love this program so much - It’s the whole package. The food plans & the exercise with the Member Zone… it all just works." TANYA

Sample Mindset Video

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Our members have lost over 1.5 million kilograms with our exercises, meal plans & mindset lessons *

* Results may vary. Exercise and proper diet are necessary to
achieve and maintain weight loss.

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